Fitness
A. Clean Progressions
B. 4 Rounds AFAP
10 x STO @ 65lb/45lb
30 x Double-unders (2:1) Singles : Doubles
10 x Power Cleans @ 65lb/45lb
30 x Double-unders
10 x Push-ups
30 x Double-unders
20 Min Cap
Performance
A. TNG Cleans – 5 x 3
B. 4 Rounds
10 x STO @ 95lb/65lb
30 x Double-unders
15 x Power Cleans @ 95lb/65lb
30 x Double-unders
20 x Push-ups
30 x Double-unders
20 Min Cap
Sport
Level 2
A. 3 Sets NFT
5 x Scaled Bar Muscle-ups
10 x Alternating Pistols
Level 1
A. 3 Sets NFT
5 x Bar Muscle-ups
10 x Alternating Pistols
B. 4 Rounds AFAP
10 x STO @ 135lb/95lb
30 x Double-unders
5 x Squat Cleans @ 225lb/125lb
30 x Double-unders
15 x Ring dips
30 x Double-unders
1 x Bar Only
20 Min Cap
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